Mumakore mashanu adarika, kufarira kwenharaunda kuziva zvatinodya uye kuti ndezvipi zvinhu zvatinofanira kutiza kwakura. Mazhinji anotarisa pakutsvaga shuga kana mafuta emichindwe mune rondedzero yezvigadzirwa uye kutarisa kuti mangani macalorie ega ega 100g yechigadzirwa. Iri rinogona kunge riri danho rakanaka rekuziva nezvekudya kune hutano, asi hazvina kunaka kutarisa pazvinhu zvitatu izvi. Tinokudzidzisa kuverenga nemazvo nutrition labeling zvezvigadzirwa zvaunodya.
Kutanga, tarisa zvigadzirwa
Usati waverenga tafura yezvakakosha zvinovaka muviri, zviri nani zvikuru tarisa rondedzero yezvigadzirwa yechigadzirwa chiri mubvunzo. Zvisungo zvichaonekwa mukudzika kurongeka. maererano nehuwandu hwayo, ndiko kuti, mupakiti yekiki, chinhu chekutanga chinofanira kuva cheupfu hwegorosi nokuti ndicho chikamu chikuru. Naizvozvo, kana chokoreti yaunoda zvikuru iine "shuga" sechinhu chekutanga pachinzvimbo checocoa paste... Iwe hausi kuzodya chokoreti!
Kuti tizive nzira yekusarudza chikafu chakanaka, isu tinofanirawo kufunga kuti yayo rondedzero yezvigadzirwa ndiyo yaive ipfupi. Izvi zvingaratidza kuti haina kugadzirwa uye ine hutano hwakawanda.
Tinofanira kuisa pfungwa dzedu kune shuga, hongu. Asi zvakanyanya, kana takatarisana ne "chiedza" kana "chakakodzera" chigadzirwa nekuti rinowanzo kuvharidzirwa nerimwe zita. Shuga ine mazita akawanda zvinoenderana nehunhu hwako uye makambani anotora mukana iwo "kunyepa netsitsi".
Kana chigadzirwa chako chikati "chisina shuga", asi chinoonekwa pane rondedzero lactose, fructose, sucrose, glucose, galactose, maltose kana, polycohols; Ndine hurombo kukuudza kuti uri kunyengerwa. Unofanira kuterera!
Uyezve zvakare unofanira kutiza yekushandiswa kwe mafuta emuchindwe uye zvinotapira zvakadai cyclamate (E952) kana aspartame (E951), sezvo vari zvine chekuita negomarara.
Uye zvechokwadi, chero mhando yeallergen inofanira kutsanangurwa kuitira kuti pasave neane dambudziko kuidya.
Dzinyura mutafura yezvokudya zvinovaka muviri
Kana tangocherechedza zvigadzirwa, tinoenda kune tafura yezvokudya apo tichawana izvo zvinovaka muviri (mahydrates, mafuta, mapuroteni, munyu, shuga) zvichatipa.
Iko kukosha kwesimba kunofanirwa kuverengerwa, asi haifanire kuve iyo inosarudza isu kuitenga kana kwete. Macalorie avanotaridza haana hukama nezvinovaka muviri. Semuenzaniso, 100g yemaarumondi echisikigo achange aine makorikori akawanda kupfuura 100g ezvimedu, asi chikafu chavo hachina kufanana.
Ndobva ndakusiya netafura inogona kukutungamira kuti uzive kana chigadzirwa chiri kunyanya kukuvadza hutano kuhutano:
|
CHII |
KUFANANA |
|||
|
KUSVIRA |
SATURATED FAT |
SUGAR |
SAL |
|
|
ALTO imwe neimwe 100gr |
Kupfuura 20g |
Kupfuura 5g |
Kupfuura 15g |
Yakakura kupfuura 1g |
|
HURE imwe neimwe 100gr |
Pakati pe3g - 20g |
Pakati pe1g - 5g |
Pakati pe5g - 15g |
Pakati pe0g - 3g |
|
BASS imwe neimwe 100 gramu |
isingasviki 3g |
Isingasviki 1g |
isingasviki 5g |
Isingasviki 0g |
Zvinokurudzirwa kuti kana waenda kunotenga usanzwe nzara, enzanisa matsamba ezvekudya uye gadzirira rondedzero yekutenga kumba.